Weekend Hy-Vee Recipes: Meatless Meals - KWWL - Eastern Iowa Breaking News, Weather, Closings

Weekend Hy-Vee Recipes: Meatless Meals


Think Protein Alternatives

When cooking meatless, the item that is most often left out is protein. It is easy to fill a plate full of fruits, vegetables and whole grains, however, you may find yourself craving more if you don't get adequate protein from the meal. So think about alternative sources of protein, such as beans, soy products, cheese, yogurt (specifically Greek yogurt), and nuts and seeds, to just name a few. Plus, keep in mind, you can choose familiar protein alternatives until you feel a little more adventurous.

Creativeness is Key

Since much of the American diet is focused on and centered around meat, it may be a little hard to get into the habit of creating a meal around fruits, vegetables, whole grains and alternative protein sources. The best bet is to be creative and restructure your focus. And remember that many meat dishes, such as pasta, lasagna, taco salad, etc. can be created in a meatless way with simple substitutions. Let Stephanie share some creative and tasty meatless recipes with your viewers.


Creamy Avocado & White Bean Wrap

Serves 4.

All you need

2 tablespoons cider vinegar

1 tablespoons Hy-Vee canola oil

2 teaspoons finely chopped canned chipotle Chile in adobo sauce*

1/4 teaspoon salt

2 cups shredded red cabbage

1 medium carrot, shredded

1/4 cup chopped fresh cilantro

1 (15-ounce) can white beans, rinsed

1 ripe avocado

1/2 cup Hy-Vee shredded sharp Cheddar cheese

2 tablespoons minced red onion

4 (8- to 10-inch) Hy-Vee whole-wheat wraps or tortillas

All you do

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

*Shopping Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in the supermarket.

Source: adapted from Eating Well, Inc.

Nutrition facts per serving: 346 calories, 17g fat, 4g saturated fat, 9g monounsatured fat, 15mg cholesterol, 462mg sodium, 44g carbohydrate, 13g fiber, 12g protein, 491mg potassium.


Sweet Potatoes with Warm Black Bean Salad

Serves 4 (1 potato each).

All you need

4 medium sweet potatoes

1 (15-ounce) can Hy-Vee black beans, rinsed

2 medium tomatoes, diced

1 tablespoons Grand Selections extra-virgin olive oil

1 teaspoon Hy-Vee ground cumin

1 teaspoon ground coriander

¾ teaspoon salt

¼ cup reduced-fat sour cream

¼ cup chopped fresh cilantro

All you do

1. Prick sweet potatoes with a fork in several places. Microwave on HIGH until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees until tender all the way to the center, about 1 hour.)

2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on HIGH until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)

3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

*Source: Adapted from Eating Well, Inc.

Nutrition Facts per serving: 267 calories, 6g fat, 2g saturated fat, 6mg cholesterol, 47g carbohydrates, 10g dietary fiber, 567mg sodium, 8g protein.


Semi-Sloppy Pita Joes (Vegetarian)

Serves 8 (1/2 pita each).

All you need

1 teaspoon Grand Selections garlic-flavored olive oil

½ cup diced onion

¾ cups sliced baby carrots

¾ cups diced green pepper

1 (14.5-ounce) can Hy-Vee fire-roasted diced tomatoes with peppers, onions and garlic, undrained

½ teaspoon milk chili powder

1 (15-ounce) can Hy-Vee dark red kidney beans, rinsed and drained

8 pita halves, opened

All you do

1. Heat oil in a large skillet. Add onion, carrots and green pepper and cook until tender.

2. Add tomatoes and chili powder. Reduce heat, cover and simmer on low 5 minutes. Uncover and simmer 5 minutes more, stirring occasionally.

3. Stir in beans and cook until heated through, about 5 minutes.

4. Fill each pita with approximately 1/3 cup bean mixture just before serving.


Fruit and Veggie Salad

Serves 6 (1 cup each).

All you need

4 cups mixed broccoli and cauliflower florets

2 cups mixed green and black grapes

1/3 cup finely chopped sweet onion

½ cup fat-free vanilla Greek yogurt

¼ cup fat-free Miracle WhipTM

¾ cup Hy-Vee dried mixed berry blend

Hy-Vee salt and pepper, to taste

Hy-Vee salted cashews, optional

All you do

1. In a large bowl, mix broccoli, cauliflower, grapes, onion, yogurt, Miracle WhipTM and dried fruit. Stir until evenly coated.

2. Season with salt and pepper and sprinkle with cashews, if desired.

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